Potato-Leek Chowder
"After a week of especially cold weather, I craved some thick and hearty soup but was short on time. Adding cauliflower is a great way to lightly thicken the soup. For extra zip, add a little shredded sharp cheddar cheese before serving." -Julie Blum, Mollusk, VA
1 tablespoon olive oil just use spray
3 cups finely chopped leek (about 4 leeks)
5 cups fat-free, less-sodium chicken broth
3 cups (2-inch) cubed peeled Yukon gold or red potato
3 cups (2-inch) chopped cauliflower florets
1 cup fat-free soy or rice milk
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 (14 3/4-ounce) can cream-style corn
3 bacon slices, cooked and crumbled (drained) turkey bacon
Heat oil in a large Dutch oven over medium heat. Add leek; cook 15 minutes or until tender, stirring frequently (do not brown). Set aside.
Combine broth, potato, and cauliflower in pan; bring to a boil. Reduce heat, and simmer 25 minutes or until potato is tender. Cool 10 minutes; stir in milk. Place one-third of potato mixture in a blender; process until smooth. Pour pureed potato mixture into a large bowl. Repeat procedure twice with remaining potato mixture.
Return pureed potato mixture to pan; stir in leek, pepper, salt, and corn. Cook over medium-high heat 5 minutes or until thoroughly heated, stirring frequently. Sprinkle with crumbled bacon just before serving.
Yield: 6 servings (serving size: 1 2/3 cups chowder and about 2 tablespoons bacon)
using turkey bacon will drop the fat way down!
CALORIES 227(31% from fat); FAT 7.7g (sat 1.5g,mono 2.6g,poly 1g); PROTEIN 9.1g; CHOLESTEROL 4mg; CALCIUM 90mg; SODIUM 629mg; FIBER 5.4g; IRON 2.3mg; CARBOHYDRATE 39g
Cooking Light, SEPTEMBER 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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potato-leek chowder
